Name: Playbook - Nick Walker - Chest / Biceps = PUMP 🔥
Uploaded: 2022-04-22T21:37:20.904Z
Duration: 65 min
Description: Chest / Biceps = PUMP 🔥

Felt great. Was not expecting to feel so drained in a good way. Definitely will do this one again.

Duke

James

Bill

Having some more fun with the feel good workouts. A different variation of “push/pull” in that we are training a big push muscle group and small pull group! Increase weight each set today. 

Keep at it and enjoy your weekend! 

⬇️⬇️⬇️

Warm up — Bike 10 min

1. High to low cable fly — 3 x 15

Compound/Engage
2a. Bench press — 5 x 10/10/8/6/4 
2b. Slow bicep bar curl — 5 x 10 hold for 3

Upper Chest/Isolation
3a. Champagne press — 5 x 15/12/10/8/8 
3b. Alternating cable machine curl — 5 x 10 each 

Time Under Tension
4a. Slow incline barbell 3 sec down — 3 x 10 
4b. ISO hammers — 3 x 12/10/8 

Burnout
5a. Alternating iso Decline press — 2 x 10 each
5b. KB face curl — 2 x 15 
5c. Reverse curl — 2 x 12

- Slight bend in elbows 
- Squeeze in front of chest 
- Slowly descend arms back to stretch chest

High to Low Cable Fly

Compound/Engage
2a. Bench press — 5 x 10/10/8/6/4 
2b. Slow bicep bar curl — 5 x 10 hold for 3

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
- Hold each rep for 3 seconds

Barbell Bicep Curls

Compound/Engage

Upper Chest/Isolation
3a. Champagne press — 5 x 15/12/10/8/8 
3b. Alternating cable machine curl — 5 x 10 each

- Hold dumbbells together with palms facing each other
- Descend to chest
- Push up and over forehead

Champagne Press

- Hold contraction of each curl 
- Descend one while other holds

Alternating ISO Cable Preacher Curl

Upper Chest/Isolation

Time Under Tension
4a. Slow incline barbell 3 sec down — 3 x 10 
4b. ISO hammers — 3 x 12/10/8

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows
- Descend for 3 seconds

Incline Bench Press (slow)

- Hold dumbbells at 90° 
- Descend one while other holds 
- Alternate

ISO Hammer Curls

Time Under Tension

Burnout
5a. Alternating iso Decline press — 2 x 10 each
5b. KB face curl — 2 x 15 
5c. Reverse curl — 2 x 12

- Push down and away from you
- Hold out 
- Descend one while the other holds 
- Alternate

Decline Machine Press ISO

- Hold KB sides like a dinner plate
- Curl up to forehead

KB Face Curl

- Overhand grip
- Curl to collarbone/shoulder height

Reverse Curl

Burnout

Chest / Biceps = PUMP 🔥

Dimitrios

John Paul

It was a great workout it was my first full body looking forward for the next couple workouts tbh is week!

William

Full Body Strength / Size 🔥

Fred

Zhamoyani

Push/Pull Maintenance 👌🏼

I haven’t sweat like this from a workout in a few months. Feels so good to be back!

Michael

This was an intense, highly effective program with limited time commitment!  👏🏽👏🏽

Henry

Full Body / Dumbbell Only ⚡️

Banded Burn 🔥

Nolan

Absolutely killer! Beyond simple to follow alongside you and ensure proper form and technique!

Chest / Biceps = PUMP 🔥

Community

More workouts from Nick Walker